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  6. Sunflower seeds vs. Oysters

Sunflower seeds vs. Oysters — In-Depth Nutrition Comparison

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A recap on the differences between sunflower seeds and oysters

  • Sunflower seeds are higher in vitamin E, vitamin B1, vitamin B6, magnesium, phosphorus, manganese, and folate, yet oysters is higher in vitamin B12, zinc, and copper.
  • Oysters covers your daily vitamin B12 needs 729% more than sunflower seeds.
  • Sunflower seeds contain 41 times more vitamin B1 than oysters. While sunflower seeds contain 1.48mg of vitamin B1, oysters contains only 0.036mg.
  • The glycemic index of oysters is lower.

Food varieties used in this article are Seeds, sunflower seed kernels, dried and Mollusks, oyster, eastern, wild, cooked, moist heat.

Infographic

Sunflower seeds vs Oysters infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 35% 12% 345% 1902% 2144% 83% 22% 77% 215%
Contains more MagnesiumMagnesium +828.6%
Contains more PotassiumPotassium +364%
Contains more PhosphorusPhosphorus +240.2%
Contains less SodiumSodium -94.6%
Contains more ManganeseManganese +229.9%
Contains more SeleniumSelenium +34.2%
Contains more CalciumCalcium +48.7%
Contains more IronIron +75.4%
Contains more CopperCopper +217.1%
Contains more ZincZinc +1472%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 8.7% 34% 0% 9% 42% 35% 27% 14% 2188% 5% 11% 71%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1968.8%
Contains more Vitamin B1Vitamin B1 +4011.1%
Contains more Vitamin B2Vitamin B2 +97.2%
Contains more Vitamin B3Vitamin B3 +350.5%
Contains more Vitamin B5Vitamin B5 +152.8%
Contains more Vitamin B6Vitamin B6 +2104.9%
Contains more FolateFolate +1521.4%
Contains more Vitamin AVitamin A +766.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +135.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Oysters DV% diff.
Vitamin B12 0µg 17.5µg 729%
Zinc 5mg 78.6mg 669%
Copper 1.8mg 5.707mg 434%
Vitamin E 35.17mg 1.7mg 223%
Polyunsaturated fat 23.137g 1.056g 147%
Vitamin B1 1.48mg 0.036mg 120%
Vitamin B6 1.345mg 0.061mg 99%
Fats 51.46g 3.42g 74%
Magnesium 325mg 35mg 69%
Phosphorus 660mg 194mg 67%
Manganese 1.95mg 0.591mg 59%
Folate 227µg 14µg 53%
Iron 5.25mg 9.21mg 50%
Monounsaturated fat 18.528g 0.506g 45%
Vitamin B3 8.335mg 1.85mg 41%
Fiber 8.6g 0g 34%
Cholesterol 0mg 79mg 26%
Selenium 53µg 39.5µg 25%
Calories 584kcal 102kcal 24%
Protein 20.78g 11.42g 19%
Saturated fat 4.455g 0.948g 16%
Potassium 645mg 139mg 15%
Choline 55.1mg 130mg 14%
Vitamin B5 1.13mg 0.447mg 14%
Vitamin B2 0.355mg 0.18mg 13%
Sodium 9mg 166mg 7%
Carbs 20g 5.45g 5%
Calcium 78mg 116mg 4%
Vitamin A 3µg 26µg 3%
Vitamin C 1.4mg 0mg 2%
Vitamin K 0µg 2µg 2%
Net carbs 11.4g 5.45g N/A
Vitamin D 0IU 2IU 0%
Sugar 2.62g 1.23g N/A
Starch 0.9g 0%
Trans fat 0.068g N/A
Tryptophan 0.348mg 0.138mg 0%
Threonine 0.928mg 0.046mg 0%
Isoleucine 1.139mg 0.459mg 0%
Leucine 1.659mg 0.716mg 0%
Lysine 0.937mg 0.762mg 0%
Methionine 0.494mg 0.257mg 0%
Phenylalanine 1.169mg 0.413mg 0%
Valine 1.315mg 0.523mg 0%
Histidine 0.632mg 0.22mg 0%
Omega-3 - EPA 0.014g 0.353g N/A
Omega-3 - DHA 0g 0.271g N/A
Omega-3 - ALA 0.163g N/A
Omega-3 - DPA 0g 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.004g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.007g N/A
Omega-6 - Eicosadienoic acid 0g 0.007g N/A
Omega-6 - Linoleic acid 0.061g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
11% 3% 5% 78%
Protein: 11.42 g
Fats: 3.42 g
Carbs: 5.45 g
Water: 78.19 g
Other: 1.52 g
Contains more ProteinProtein +82%
Contains more FatsFats +1404.7%
Contains more CarbsCarbs +267%
Contains more OtherOther +99.3%
Contains more WaterWater +1553.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
38% 20% 42%
Saturated fat: Sat. Fat 0.948 g
Monounsaturated fat: Mono. Fat 0.506 g
Polyunsaturated fat: Poly. Fat 1.056 g
Contains more Mono. FatMonounsaturated fat +3561.7%
Contains more Poly. FatPolyunsaturated fat +2091%
Contains less Sat. FatSaturated fat -78.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
42% 58%
Starch: 0.9 g
Sucrose: 0 g
Glucose: 1.23 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Oysters - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171980/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.